If you a regular at any gym or are a fitness enthusiast, then you would have come across the phrase, ‘Tabata Workout’ or ‘Tabata Training’. If not, well, you have heard it now.

Tabata workout is a growing trend in the fitness sector and we think you should be aware of it.

To start out, Tabata is a high-intensive interval training (HIIT) which is proven to give faster results and build your endurance. Here’s all you need to know about it.


To start with, you might be wondering what Tabata looks like in action. It’s a play of timing.  Tabata is merely a 4-minute workout which involves three things-

  • 20 seconds of fast-paced high-intensity exercise
  • 10 seconds of rest
  • 8 sets of the exercise

Well, you do the math- comes to an exact 4-minute workout.

Tabata workout

Why Tabata

Now you might be wondering what the hype is all about. Well, what do you expect from a workout? Effectiveness and efficiency, right? You want the results and you want them fast.

Tabata gives you exactly that. Here are three reasons why Tabata is an effective choice of workout:

Effective Weight Loss

If you are looking to burn the extra fat, Tabata can be a great choice. Due to the short-intervals of rest that you get during Tabata, your body starts burning fat faster. How? When you rest during a Tabata workout, your Basal Metabolic Rate (BMR)- the rate at which your body uses energy- rises. With this rise, your body burns fat faster.

A study says that with Tabata you can lose up to 15 calories in a minute. So, if weight loss is your goal, Tabata is your way to go.

Endurance Building

If you wish to challenge yourself and increase your endurance, Tabata is yet again a great choice. How? By building your aerobic and anaerobic capacity. Your aerobic is the maximum oxygen your body can take in while you are exercising. Your anaerobic capacity is the maximum energy your body produces by burning carbs when it does not have access to oxygen.

Tabata Workout

Tabata pushes your body to increase both these capacities. Research from Japan says that 4 minutes of Tabata performed 4 times a week for 6 weeks can increase your aerobic capacity by 15% and anaerobic capacity by 28%.  

Needless to say, with that your body can endure more strain and gets strong.

Quicker Results

If you are the type who doesn’t have “too much time” for exercising, go for Tabata. Being short of time cannot be used as an excuse for Tabata workout. You can start out with a 4-minute routine and make it more extensive as and when you get more committed to the workout.

Exercise Best-Suited For Tabata

Tabata is possible only for exercises that you can perform correctly at a very high-pace. Which means it’s futile to try it with exercises which you have not mastered the form of. Otherwise, you might end up injuring yourself.

Tabata as a style was meant to be done with stationery bicycles. But it can be adapted to other exercises as well. Some of the best exercises for a Tabata workout are:

  • Jumping Jacks
  • Squats
  • Pull-ups
  • Burpees
  • Crunches
  • Sit-ups
  • Lunges

Well, you get the drift. Just choose something you are comfortable with and perform it with all the energy you have.

Tabata-Style Timing

Now, even though Tabata primarily includes high-paced exercises, you can use the timing-technique in other kinds of workouts as well. For instance, you can use Tabata-style timing for your weightlifting workout. You cannot perform it at a very high pace but it will still be more effective.  But you need to make sure that you don’t injure yourself in the process.


Well, as food for thought, you may want to know that originated in Japan based on a study by Dr. Izumi Tabata (hence the name), a Faculty of Sport and Health Science at Ritsumeikan University in Japan.

The study showed that the Tabata athletes showed better performance as compared to those who worked out for a longer duration (30 seconds instead of 20 seconds)  and rested for even longer (2 minutes instead of 10 seconds) than that at once.

In The End

So, if this sounds like something you would like to try out, head straight to our partner facilities. Our partner, Multifit in Pune and F45 in Hyderabad offer Tabata Workout. So, reserve a class on your Fitato app and start Tabata now.

For more information on all the different gyms and fitness activities (CrossFit, Yoga, Zumba, etc), you can try out in your city, check out Fitato. Fitato is your single membership to various gyms & fitness studios in your city. So what are you waiting for? Download the app now.

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